*If you’re a complete kettlebell beginner, please review the first part of this series here: Best Kettlebell Exercises For Beginners
It’s critical that you perfect your get up and swing technique before you start learning the moves covered in the article and videos below.*
You’ve perfected your form in the basic KB moves – the swing and the get up. You’ve even gone through a basic program that focuses primarily on these two exercises to lose weight, tone up, improve your posture, move freely, gain overall fitness, etc. Where do you go next?
The next kettlebell exercises you should learn are the snatch and the clean and press. First, check out the videos below – I’m confident that whether you’re a beginner or you’ve been training with kettlebells for some time, you’ll pick up at least a few technique tips that’ll improve your workouts. Then, check out the workout below the videos I’ve put together that incorporates all of the basic kettlebell drills (and a few basic body weight moves as well). Enjoy!
Kettlebell Snatch/Clean & Press Video Series – Technique Tips & Much More
The Clean – Technique Tips
The Press – Tip to Boost Your Power
Mastering the Kettlebell Snatch (three video series)
Kettlebell Basics Workout
*Warm up – Do five Turkish Get Ups on each side. Start easy – with no weight at all or a light weight – and work up to a heavier weight with each rep. Switch sides after each rep.
*Perform the first exercise in each pairing. Immediately move to the next exercise (or exercises) and complete the prescribed number of reps. Rest :30 and repeat each sequence a total of three times.
1a: 10 reverse lunges
1b: pull ups – until muscle failure
2a: 5 kettlebell clean and presses each side
2b: 25 body weight squats (explosive tempo)
3a: 10 kettlebell snatches each side
3b: 20 push ups
*Finish with static stretch of tight muscle groups
In summary, once you’ve perfected your technique with the two basic kettlebell drills – the swing and the get up – it’s time to move on to the snatch and the clean and press. The videos and workout above will help you learn all the basic kettlebell exercises for beginners.
Train hard and talk soon -
PS - Remember – this is one workout to help you with learning your kettlebell exercises for beginners - not a complete plan. Please make sure to work it into a solid and well-thought-out comprehensive program.
If you know how you’re going to work these moves into your existing routine, awesome! But if not, here are a couple options to check out:
1. For total kettlebell beginners, click here
2. Once you’ve mastered the TGU and the swing, graduate to this program